How Hanging for 2 Minutes Transforms Your Body (Science Explained)

Have you ever felt the weight of the world on your shoulders? For just 2 minutes a day, you can alleviate some of that tension and transform your body. That's right, I'm talking about dead hang benefits.

By committing to this simple hanging exercise for just 2 minutes a day for 30 days, you can improve your posture, reduce shoulder pain, and experience spinal decompression. Not to mention, dead hangs can tone your upper body and improve grip strength. So why not give it a try? Two minutes a day may just be the small change you need for big results.
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Studies mentioned in the video:

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Timestamps

Intro 00:00
1. Decreased pain 00:30
2. Increased muscle strength 01:56
3. Better posture 03:09
4. Shoulder injury recovery 04:23
5. A slew of miscellaneous benefits 05:23
Question time 05:38

[bradhawkins]

I'm 92 years old and started hanging a few weeks ago. I'm now the strongest, fittest and tallest resident of the retirement home.

[guychevalier]

I'm 62 and all about hanging and if I may preach a little. Staying hydrated is as important, in it's own right. I think the whole joint replacement epidemic could be severely mitigated if people could just get that discipline. Most people don't like that you have to pee more. I'd rather that than have to get my joints replaced. Great video.

[artonion]

I’m 45 years old and I’m now 34. Every time I hang for two minutes I grow younger. I will outlive all of you. When I started hanging I was 76.

[MrTokhiem]

I’m a 73 year old man and this year (2023) I have worked my way up to a minute and a half. Goal is 2 minutes.

[heiderosemoossen]

I am from Germany, live and work in Oman, 69yrs, have bars in each home and dead hang as often as I have to pass underneath the bar. Plus lifting my legs, trying to get to 2 min.
In the beginning g I could not even hold the grip around the bar and lift my knees once only. So now I am with confidence at it, and lift 10x…. Shoulder pain is history.

[KB-thjm]

Completely got rid of my sciatic pain just by hanging and swimming- I’m 53 and can hang for 85 seconds

[derbyd]

68 years, weight lifter for 20+ years. 6’ 235 lbs
Martial arts background.
2-3 sets of 12, raise the weight when 12 is attained. Push / pull/ legs split. Avg an hour 4-5 days per week.
Can’t do a pull up. Never could. Going to add the DH daily. Will report progress

[rbntt]

I have been doing dead hangs every day (with the occasional day off once in a while) since the beginning of May 2023. At first, I was barely able to get around 45 seconds per hang so I would do them twice daily. My main issue was my grip hold on the bar I was using as it was pretty thick and I kept slipping. Once I got a real pull up bar and mounted it to the ceiling of my garage, the padded grips really helped and I was able to hold on longer. Now, over 9 months later, my daily grip time is 3 min. and 15 sec. on average. My personal record is 3 min. and 50 sec. and I'm 56 years old, 6' 2" and 200 lbs. I want to tell everybody here that if they stick with it and try to do them every day, you will improve your time significantly within just a few short months.

[darrenmooruthv]

This is true, the doctor couldn't understand how I became 3-4 inches taller. I mentioned I did chin ups and leg raisers. He said, "Ah, so this has contributed to elongating your spine." I also had a double disc herniation of L4 and L5, this has completely gone. This video validates what I thought about the pain and height gain. Thank you Fitnessdy. 💪🏽🔥❤

[tinynhhouse]

I bought and installed a pull up bar in my basement 2 weeks ago. My first dead hang, my grip gave out at 30 seconds. I have been dead hanging twice a day. Now I can hold on for 45 seconds. The first couple of days I felt muscle aches in my chest, arms and shoulders from the stretching. I will work my way up to 2 minutes and then start negative chin ups. I am 69 and weigh 205.

I hurt my rotator cuff 3 years ago doing something stupid - pulling a log behind me with a rope. I should have been facing the log and walking backwards. I just finished 6 sessions of physical therapy and the shoulder feels a lot better. Hopefully the dead hanging will help my shoulder.

[celicasaur]

I've had acute shoulder pain for the last two years and spent thousands on chiropractors, deep tissue massages, steroid injections and more. I've been doing 3 variations of dead-hangs for the last 3-4 weeks (approx 1 minute each, 4 times a week) and I can't believe how much difference it's made! I feel that in another few weeks, I will be very close to fully recovered, or at least to the point where I can perform maintenance physio and start lifting heavy weights again.

[dfunckt]

At 55 years of age I started dead hanging about a month ago and could only last 8 seconds. I'm up to 45 seconds now and already feel better, especially in my shoulder which suffered chronic pain. I'll keep doing this until I can hang for 2 full minutes and then I'll work on doing pullups.

[jennifergould]

I am 54, suffer with hairstylist shoulder. My trainer had me dead hanging and I needed a bit more motivation so found this video. Excellent info. I am at 1min 45 when distracted. Hahah. Feeling good. Def helps with pain.

[jirkavlcek]

I'm 20yo, average sport man, I can do ±10 pullups. I thought it will be easy for me but when I tried it, it was really hard. I can holt just for 1 minute. Thanks for this video, now I know what will I improve.

[ed]

I'm 68 years old. I do workout but was limited. I've had shoulder pain for a year then I discovered hanging within 30 days most pain was gone and within 60 days I was doing shoulder presses with no pain. It's been a year and I feel I have better posture, better grip strength and stand taller. I sometime incorporate leg raises into my hang. I'm a believer.

[jimmyharris]

herniated and ruptured disc l1-l2-l3
ruptured disc l5-s1
terrible sciatic pain down entire left leg.
glute and calf muscle astrophy and no strength.
foot completely numb.
diagnoses surgery.
suffered with this for 4 months.
the majority of the debilitating pain was gone after 2 months but the constant burning and random stabbing sensation persisted.
chiropractor, inversion table, 2x daily stretching and sciatic ease, muscle relaxers and 1600-1800 mg helped a lot but it was always there.
started hanging.
daily as long as i could 6x a day (3am 3pm) in 1 week i was off all meds walking “mostly” normal, still really week calf.
have cancelled surgery for now, am working on strengthening my core and dropping 10-15 lbs.

age 50
6’4”
245

[planman]

I had a full width, full thickness tear of my supraspinatus and infraspinatus tendons...further described as a massive rotator cuff tear in my imaging study. I started brachial hanging within a week and continued daily hanging 30 seconds several times per day following Dr. Kirsh's book and stragey. Bottom line, no surgery required and have now after 9 months recovered 75% of strength in the injured shoulder, and 100% of the range of motion. My orthopedic surgeon was amazed.

[cincososa]

i started off hanging, then doing negatives. to doing close grip pulls up, to now being able to do wide grip pull-ups. i’m trying to increase my hanging time !! i will do it everytime i’m in the gym & track my timing to see the continuous progress! i do notice a difference. when i first started i had bad shoulder pain from a car accident

[dougmcdougall]

Decided to put up a dead hang bar a few weeks ago don't really have a program yet that being said i have been trying to get 6 minutes a week in total . I am 69 and have had several shoulder and collarbone injuries from having too much fun on a mtn and road bike over the last 30 years . I am optimistic !

[bantamsmoker]

My 73 year old neigbour likes the death hanging procedure very much. He is hanging around in his garden from an apple tree for 5 weeks now and gets taller and slimmer everyday.